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Proper bulking macronutrient split

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  1. #1
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    Proper bulking macronutrient split

    Hey guys

    I was just wondering - what do you believe is the proper bulking macronutrient split of calories?

    And if there isn't one - what do you believe is the proper grams to pounds of bodyweight to determine bulking calories?

    I wonder because I need roughly 2500-2600 to gain and if I use the popular 40/40/20 split of c/p/f, that is 260g of carbs and protein which is a LOT of protein for someone who only weighs 140 - am I right?

    I just want to make sure I bulk up right - thanks guys

  2. #2
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    choose watever ratio suits ur budget, body type, activity level best. But u dont need more than 20% protein realy.

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    Would this work for lean gains?
    45% carb/35% protein/ 25% fat? on 2500-2600 calories a day?

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    Ignore the Ratio. Get in Adequate Protein, adequate fats, and fill the rest with Good carb choices.

    There is no specific caloric intake that is defined for everyone. That is something you need to figure out. Start at 15-17 cals/lb of bw and monitor for a couple of weeks too see progress. If your weight doesn't change up cals by 10%, and monitor again.

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    So 1.5g protein per pound, .5g fat per pound and then fill the rest with carbs?

    Also does that mean I should take in the same amount of calories per a day or should I calorie/carb cycle on my off days (just by removing my PWO meal)

  6. #6
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    Quote Originally Posted by friedrice683 View Post
    So 1.5g protein per pound, .5g fat per pound and then fill the rest with carbs?

    Also does that mean I should take in the same amount of calories per a day or should I calorie/carb cycle on my off days (just by removing my PWO meal)
    If u folow the 1.5g of protein per pound and .5g of fat per pound ul end up with the macros looking something like this 50/20/30 being carbs /protein /fat, which is fine.
    Your split 45/35/25 sums to 105%..

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    Uh if I used the 1.5g protein per pound and .5g fat per pound I would end up with around 35% protein and only 23% carb and 42% carb...

    And yeah I added up wrong lol sorry

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    If I can put my 2 cents in.. I used the 40/40/20 rule... sometimes it was more protein than carbs, but pretty close. and it worked great for me!

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    The way I do it is I figure out a goal/target calorie count for each day, lets use 2000 calories as the example since it's nice and even.

    I like to have around 1.5g protein/lb bodyweight, so at ~160lbs I eat 220g or so of protein (just a bit less than 1.5g/lb) which is 880 calories.

    I also believe in doing the 20% of calories from fat, meaning I need 400 calories from fat each day, or 44-45g of fat.

    The total of the protein and fat calories comes to 1280, so we just subtract that from 2000 and come to 720 calories from carbs, or 180g of carbs.

    Totals out to:
    220g protein
    44-45g fat
    180g carbs

    Just an example of how I come up with my numbers, might or might not work for you.
    Ron Paul 2012

    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

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    So it's alright to have more protein than carbs when bulking?

  11. #11
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    Ok so doing your method I got:

    2500 calories
    220g Protein (a little more than 1.5g but just playin' it safe)
    280g Carbs
    55g Fat

    How does that sound for someone who weighs 140lbs trying to gain some weight?

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